Flynn and Gebhardt: Simple tips can help you avoid neck pain at work

Jun. 10, 2013

Have you noticed that your neck and back are sore at the end of a long workday?

Prolonged sitting without frequent breaks contributes to neck and back pain. However, there are a few simple things you can do to help reduce your computer-related pain.

First, it is important to understand that neck and back pain are rarely caused by just one factor but, rather, a variety of physical and psychological factors. Let’s start by talking about the postural issues that contribute to neck and back pain. One of the most commonly found problems is a forward head posture with rounded shoulders. Many people will start with good posture when they first sit down at their desk, but within a matter of minutes they are slouching. To correct this, let’s start from the bottom and work our way up.

First, make sure your lower back has a nice inward curve rather than it being rounded. This is important not only for the lower back, but also for the neck. Poor lower back posture causes the neck and shoulders to become more rounded. A low back or lumbar support can help to maintain proper low back alignment.

You also should gently draw your shoulder blades together and down to prevent a rounded shoulder posture. Once your lower and mid back are in an optimal position, adjust your head and neck by slightly tucking your chin in and drawing your head slightly back. Remember, we want to avoid the forward head posture.

Now that you have fixed your posture, let’s address your work space. Adjust your chair so that your feet are flat on the ground and your knees, hips and elbows are able to comfortably rest at a 90-degree angle while you are typing. Adjust your monitor so that the screen is at or just below eye level. Often people have their monitor too low on the desk; this will cause you to look down, putting you right back into the forward head posture you want to avoid.

To get used to the habit of keeping good posture, you can set a timer every 5-15 minutes to remind you to correct your posture. For example images of correct posture, go to our website at www.colpts.com.

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Finally, we need to address the psychosocial aspects of neck and back pain at work. It likely will come as no surprise that increased stress levels can play a major roll in office-related neck and back pain.

To alleviate stress, take frequent breaks, even if it’s just to stand up at your desk and perform some light stretching. When you have a scheduled lunch time, go ahead and take a nice walk outside. If you can’t get away from your desk, try some relaxation techniques such as deep breathing or meditating. These sound simple but can make a big difference in your pain if done with the right attitude.

If you want to get the best of both worlds, consider a “treadmill desk.” These wonderful new products allow you to walk at a slow to moderate pace while you are working. It is likely that the office of the future will be outfitted with treadmill desks rather than “fixed” desks.

If you have neck or back pain that you feel is the result of working at a desk, try these tips and see which strategies work best for you.

Health

Drs. Tim Flynn and Dr. Terry Gebhardt are physical therapists and owners of Colorado Physical Therapy Specialists. They can be reached at (970) 221-1201, email at infor@COLPTs.com or visit www.colpts.com.